Workout of the Day
“ANGIE”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Notes
Intent < 30 min. This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and/or modify the exercises you struggle with.
All reps of the pull ups must be completed before moving onto the push ups, and so forth.
Today is a perfect day to develop virtuosity in movement — doing the common uncommonly well. These are simple calisthenics; potent if executed at our threshold pace. How quickly can you move while completing each of your 400 reps with full range of motion and consistent mechanics?
Aim to avoid any one exercise taking more than 8 minutes.
If you are scaling and you can complete more than 15 reps at a time of your pull/push variation, it’s too easy. Use the placement of your feet on ring rows and the height of your barbell or box on the push ups to find that “just right” level of difficulty today.
Scaling Option A
60 pull-ups
60 push-ups
100 sit-ups
100 squats
Scaling Option B
60 ring rows
60 elevated push-ups
80 sit-ups
80 squats
CrossFit Group Class Programming Template (WK6/8)
Coach Noodles during her aerial pole performance at the 2025 CFSBK Community Art Show
The 2025 CrossFit Open
WHAT IS THE CROSSFIT OPEN?
For the past 15 years CrossFit has hosted a worldwide competition called the CrossFit Open, this is the first stage in the CrossFit Games season to crown the fittest on earth. For the vast majority of people, the Open is an opportunity to test their fitness and celebrate the thing we love so much with our affiliate and worldwide community. The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard.
Register for the 2025 CrossFit Open here
Here are some of the divisions you will be placed in based on age and gender:
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Individual – All athletes aged 18-34 will be placed in the individual division.
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Age Groups – There are nine age group divisions for teenage athletes aged 14-17 as well as masters athletes ages 35+.
Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:
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RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.
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Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.
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Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.
HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS
FRIDAY NIGHT LIGHTS
Every Friday (2/28, 3/7, 3/14) starting at 5pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner.
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
SATURDAY CLASSES
We will run the Open workouts Saturdays in group classes on 3/1, 3/8 and 3/15. Sign-up for these classes will work as normal and be available to all CFSBK members.
Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.
OPEN GYM
Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.
THEME WEEKS
Each week we’ll have a different theme and encourage members to dress the part and add a little more fun and silliness to the event. Prizes will be available to members each week for the best expressions of each theme!
PARTICIPATION NOTE
Some members have expressed their disinterest in registering for the Open through CrossFit due to either the organization’s handling of Lazar Đukić’s drowning at last year’s Games or its updated gender policy, which excludes transgender athletes from competing in their chosen gender category.
In response, we have reached out to the CrossFit Games team to share our perspectives on why we believe this policy change is a major step backward. Additionally, unlike in previous years, we will allow members who choose not to register for the Open due to these concerns to participate in Friday Night Lights and complete the official workouts in Saturday classes.
Please note that members who do not register through CrossFit will not be included on the event leaderboards, as these are managed by CrossFit and based on worldwide rankings.
We ask that everyone respect the choices of their fellow community members and participate in whatever way feels right for them.
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